Build Chest Muscle Fast
So, you want bigger, more defined pecs. Of all the muscle groups to build the chest is actually one of the easiest of all. The problem is that most people have a tendency to over work this region. Most beginners think that the harder the pec workout the better. While this is true to some extent it is also just as important to get the proper rest between workouts.
If you are more of a beginner and you are doing a pectoral workout 3 to 4 times a week, that is far too much. Being such a large muscle group, your pecs will need plenty of rest between blowout workouts. Of course if you are more advanced 3 times a week may be OK for you. You should rotate that number every few weeks though and do maybe 2 workouts one week and 3 the next week etc.
Chest Workout Routine
Generally speaking if you are looking to build muscle mass fast, you want to do heavier weight with lower reps. With this type of pec workout you will optimally want to target this muscle group every 3-4 days depending on your fitness level.
If you are happy with your size and looking for more muscle tone and definition you will want to use a lower weight with higher rep counts. With this type of workout you can usually handle effectively 2 pectoral workouts a week.
How Hard Should You Workout
Another factor in your weight training is going to be how many total sets you should do per workout. Generally speaking for your chest 10-12 total sets would be a good target. Do not do 10 sets of the same exercise. Ideally you should do at least 3 different exercises per workout. Think along the lines of a flat bench press type exercise with a barbell, then a fly type exercise with dumbbells and maybe a cable type exercise like crossovers.
Varying your routine regularly will produce muscle confusion which would help accelerate your growth and definition. Also, do not take too much time between sets. Depending on the intensity of your workout 1-2 minutes between sets is a decent rule of thumb to follow.
Another thing you should focus on is using the proper form and technique. Not only will you minimize the possibility of injury, you will find that results will usually arrive more quickly than if your form is all out of whack.
Proper Nutrition
Last but certainly not least is your nutrition. You gotta eat but you gotta eat right. You need enough protein to ensure that you can achieve the growth you are looking for. Plenty of lean meat will give you your best proteins and amino acids.
A good general rule of thumb is that for every pound of body weight you should consume 1 gram of protein. If you do not get enough of the proper food and nutrition you are really just wasting your time in the gym as you will never grow muscle without the proper fuel.
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